Tips to manage pain and how it improves the quality of life

Period cramps, labor pain, backache because of sitting or standing for long hours, tension-type headaches, and pain caused by an injury are a few types of pain that women experience in their lifetime. In addition, research shows that women feel pain more intensely than men. While pain because of natural causes like periods and labor or sudden injuries is inevitable, you can alleviate it to improve the quality of life. The same is true for chronic pain. It includes headache, stiff neck, backache, joint pain, abdominal pain, and other types. How can you reduce pain, and why is it important? Read further to know more. 

How to reduce pain?

You can find a solution only if you accept there’s a problem. Denial does not help. Similarly, you can find ways to reduce pain when you stop ignoring it. Consult a doctor when the pain lingers on and interferes with your life. It could be dull, shooting, mild, throbbing, nagging, distracting, and any other kind of pain. But if it has persisted, see your doctor. They can assess your symptoms, find out the root cause of the pain, and recommend the most effective pain management solution for you. Once you know why you are hurting, you can follow the steps below to reduce pain and live a better life. 

1. Take your medications on time

Your doctor prescribes medicines considering the location, duration, intensity, and type of pain. Medicines work in different ways. Some medicines like NSAIDs and aspirin help reduce inflammation. Others like opioids change the way your brain receives pain warnings. Depending upon the cause of pain, your doctor may also prescribe painkillers for a short while; and then focus on treating the disease or disorder causing pain as one of its symptoms. Taking medicines regularly helps manage pain better and wean you off if you recover completely. 

2. Exercise

Do simple activities like walking, jogging, stretching, and gardening if your doctor permits. When your condition improves, move on to moderate exercises; and intense workouts later when you recover fully. Exercise may help increase mobility, decrease inflammation, release serotonin and endorphins, and reduce overall pain levels. Take this study conducted in 2018 as an example. It showed that aerobic exercises can improve primary dysmenorrhea (painful menstruation). Another study showed that aerobic exercise helps improve flexibility, increases the blood flow to the soft tissues, reduces stiffness, and relieves back pain faster. Doctors also advise being physically active instead of relying on only medicines to deal with any pain. 

 3. Let technology help you

Use mobile health apps with pain management features. These apps help you track the intensity, location, and duration of pain before and after taking medications and exercise. This way, you will know if medicines and exercise are working right for you. This ready record of pains and aches also helps your doctor monitor your progress and suggest changes if required.

4. Deep breathe

You must have seen patterned breathing as one of the first steps when labor pain begins. Also called organized breathing, it helps release physical tension, provides oxygen to the baby, and prepares the pregnant woman to focus on delivery. But that is just one instance where deep breathing works wonders as an assistive technique. You can practice deep breathing to alleviate the symptoms of any pain. Remember to breathe deeply but slowly because rapid and shallow breaths add to your anxiety and distress. 

5. Manage the psychological effects

Negative emotional responses arising from pain include: anger, depression, lashing out at others, impatience, anxiety, despair, feeling misunderstood, demoralization, and suicidal thoughts in worst cases. Observe if these thoughts are taking over your life. Several apps help you track your emotions throughout the day. Or you can practice journaling. Pain combined with a bad emotional state makes you fall into a downward spiral and worsen your pain. 

Moreover, the effect of pain on mobility may cause frustration. It is wise to be kind to yourself and accept limitations. Contact a mental health therapist to manage your psychological and emotional health when dealing with pain.

 6. Choose healthy distractions

Make a list of activities that you love or find exciting. When pain strikes, shift your attention to these activities. Sewing, knitting, bird watching, playing brain games, reading, watching a movie, listening to music, and getting a massage are a few activities you can enjoy even with limited mobility. Another idea is to call your friends and family and discuss topics that interest you. 

 7. Sleep it off

Pain affects the quality and the quantity of sleep. It is a well-known fact that people suffering from chronic pain may find it hard to get a good night’s sleep every day. However, acute pain conditions like period cramps and injuries disrupt your sleep too. In turn, lack of sleep may compound your pain. Stick to a sleep schedule to break this vicious cycle. Go to bed and wake up at the same time every day. Avoid sleeping during the day, drinking tea and coffee after sunset, and using a cell phone right before sleeping. If the issue persists, talk to your doctor.         

How does pain management improve the quality of women’s lives?

Pain management makes you take a step in the right direction. It lets you see light at the end of the tunnel and keeps you from accepting pain as a way of life. It puts you under the care of a general physician or a specialist. They listen to you, assess your symptoms, and provide you with a plan of action to manage pain. In addition, it is a way to holistic healing because pain management often involves counselors, therapists, and family. With time, you learn to manage pain independently and ensure longer periods of minimal or no pain. 

Has pain management helped improve your life too? Comment below to share your inspiring stories with us.